If you the cyclist haven’t been introduced to the proteinsmoothy/shake you don’t know what you are missing! This time of the training season is all about weight loss or serious weight management. This being said protein can help meet your weight loss goals. It is filling and provides the necessary materials for building and repairing muscles.

Think you don’t have time to make one? I bet you can get your shake made and cleaned up in 10 minutes or less.

My shakes include 8 oz of V8 fuzion juice 2-3 scoops of natural unflavored wheyprotein, 1-2 scoops of glutamine, frozen berries, a handful of organic spinach, a glass of ice and half a glass of water. If I find the concoction bland I will sometimes add 2-3 tablespoons of honey.

All of this goes into a blender meant for making smoothies at home. I put it on ice crusher mode until all of the ice and frozen berries aren’t rattling around. Once its all blended I pour a glass and the rest goes into a thermos that I drink on the way to work.

Now for the fun part, clean up. I will run hot water over the blender pitcher to do a quick rinse. Then I put in a couple drops of dish soap and 2-3 glasses of ice then top off the ice with water. Put it back on its base and go through the ice crusher process. If you put to much soap in you will find out soon. This does a great job of cleaning out seeds and knocking un-blended protein off the blades or sides of the pitcher. I have also been told it keeps the blades sharp.

Pour the iced soap into the sink and rinse the suds out of the pitcher. Set the pitcher up side down on a towel and let it dry.

There you go. A smoothy made and cleaned up in 10 minutes or less. Quick addition to any breakfast or lunch routine